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Spicy veggie and prawn bowl

Calories
190
Fat g
1.3
Fat as saturates g
0.2
Carbs g
16.0
Carbs as sugars g
13.0
Protein g
26.0
Salt g
1.7
Fibre g
4.7
plant based, great source of fibre and protein

Plant based tasty, nutritious mid week supper

A super quick, tasty dish great for mid-week supper when you are pushed for time. Good source of fibre and protein with loads of different veggies for a healthy gut and a great hit of vitamins and minerals. Low in fat and sugar too with just 190 calories per portion. Add some whole grains such as basmati rice or noodles. If you are watching your carbs try quinoa instead. I cooked this using a "Granitline" pan. Using a specialist pan like this allows you to cook without oil or fat. Other brands include "Eaziglide" and "Regis." If you want to use oil, it's a great way to add calories if that's what you need. Each tablespoon will add just over 100 calories to the recipe so about 25 calories per portion.

Ingredients

  • 500g cooked king prawns
  • 1 onion
  • 2 cloves garlic
  • 1 green pepper
  • 1 orange pepper
  • 150g mushrooms
  • 200g sugar snap peas
  • 12 cherry tomatoes
  • 400g can tomatoes
  • 1 small red chilli
  • juice of 1 lemon
  • small bunch coriander, chopped

What to do?

Chop the peppers, onion, garlic, chilli and mushroom. Top and tail the sugar snap peas and slice down the middle.

Heat the pan on a high heat, then just before you add your veggies turn the heat down a little.

Add the onion, garlic and chilli, stir fry and then add in your peppers, sugar snaps and finally the mushrooms. Don't over-cook you want your veggies to keep some crunch.

Add the cooked prawns and stir for a minute or so.

Stir in the tinned tomatoes and the cherry tomatoes and squeeze in the lemon juice.

It should all heat through in a couple of minutes. Sprinkle over your chopped coriander and you are good to go.

Serve with whole grains such as basmati rice, noodles or if you are watching your carbs try some quinoa.

 

 

 


Herby mustard chicken

Calories
314
Fat g
11.2
Fat as saturates g
5.7
Carbs g
13.3
Carbs as sugars g
10.7
Protein g
37.8
Salt g
0.8
Fibre g
6.1

herby mustard chickenA great low fat, low salt, low calorie, high fibre, high protein dish with plenty of vitamins and minerals. Serve with a green salad with a lemon juice dressing and a 50g serving of wholegrain pasta and you have a filling, tasty balanced meal coming in at around 500 calories. I cooked this using a "Granitline" pan. Using a specialist pan like this allows you to cook without oil or fat. Other brands include "Eaziglide" and "Regis."

Ingredients

  • 500g chicken breast
  • 1 onion
  • 4 cloves garlic
  • 1 red pepper
  • 1 orange pepper
  • 2 courgettes
  • 400g mushrooms
  • 100g frozen peas
  • 200 ml half fat creme fraiche
  • 200 ml water
  • 2 tbsp wholegrain mustard
  • 2 tsp dried marjoram
  • 2 tsp dried sage

 

What to do?

Chop the chicken into chunks. Heat the pan on a high heat. Add the chicken and immediately turn the heat down to medium. Cook until slightly brown and then turn the heat right down to cook the chicken through, stirring from time to time. Once cooked remove and set aside.

Chop the pepper and courgette. Heat the pan back up to a high heat and add the pepper and courgette. As before turn the heat back down straight away and stir "fry"

Peel and chop the onions and garlic, add to the pan and continue to stir "fry"

Chop the mushrooms and stir "fry" everything for a couple of minutes

Mix the creme fraiche with the mustard, water and herbs and add to the pan with the chicken.

Add the frozen peas and bubble until cooked through.

 

 


Chicken and chick pea tagine

Serves 4

Key Nutrients per Portion

Calories
449
Fat g
12.1
Fat as saturates g
1.8
Carbs g
36.6
Carbs as sugars g
25.8
Protein g
41.0
Salt g
1
Fibre g
13.3

 

chicken tagine
A great low fat, low salt dish with plenty of vitamins, minerals and fibre. You may find this filling enough with a simple green salad or you can always add a little wholemeal cous cous, quinoa or brown rice if that suits you.

Ingredients

  • 4 chicken breasts about 120g each
  • 1 onion
  • 1 small red chilli
  • 1 red pepper
  • 1 green pepper
  • 1 orange pepper
  • 3 carrots
  • 4 cloves garlic
  • 1 x 400g tin chick peas drained
  • 85g green olives
  • 20 almonds
  • 2 x 400g tins tomatoes
  • 2 tsp cumin
  • 2cm fresh ginger peeled and chopped
  • 1 tbsp honey
  • 2 cinnamon sticks
  • 1 tbsp olive oil

 

What to do?

Peel and chop the onions, garlic and ginger and chop the chilli and peppers.

Heat the oil in a deep frying pan and fry the onions, garlic and peppers gently until slightly golden. Add the ginger and chilli and cook to soften.

Remove with a slotted spoon and put to one side

Chop the chicken breasts into chunks and fry in the remaining oil until the outside is slightly golden

Mix the cumin and honey into the tomatoes in a bowl and add the cinnamon sticks

Add to the chicken along with the onions, garlic, chilli, ginger and peppers.

Chop the carrots into chunks and add to the pan.

Cook until the chicken pieces are cooked through.

Add the chick peas, olives and almonds and heat through

Serve with wholemeal cous cous, quinoa or brown rice and a green salad with freshly squeezed lemon.


Grilled turkey breasts with garlic, chilli and lime

Serves 4:

Key nutrients per portion.

Calories
132
Fat g
0.9
Fat as saturates g
0.4
Carbs g
0.9
Carbs as sugars g
0.2
Protein g
30
Salt g
0.1
Fibre g
0.4
spicy-turkey-2

Ingredients

  • 4 x 120g turkey breast fillets
  • 4 cloves garlic
  • 2cm (thumb sized) portion fresh ginger
  • 2tsp fresh lime juice
  • 20g fresh coriander
  • 1 tsp chilli flakes
  • 1/2 tsp garam masala

What to do?

Peel and roughly chop the garlic and ginger then blitz in a food processor with the lime juice and most of the coriander (reserve a little to garnish.)

Stir in the garam masala and chilli flakes.

Wash and pat dry the turkey breasts and score them diagonally.

Spread the spice mixture over the turkey rubbing in well.

Place in a dish with any remaining spice mixture, cover and place in the fridge for at least a couple of hours but preferably overnight if you can.

When you are ready cook the turkey breasts under a medium grill for about 20 minutes or until the flesh is thoroughly cooked through.

Garnish with coriander and serve with salad and wholemeal pitta bread or a baked sweet potato (as shown.)


Paprika Chicken

Serves 4

Key Nutrients per Portion

Calories
169
Fat g
6.7
Fat as saturates g
2
Carbs g
11.5
Carbs as sugars g
9.2
Protein g
13.4
Salt g
0.6
Fibre g
3.7

 

Paprika chicken This low fat, low salt (if made with water rather than stock) dish is great for heart health and a good choice for anyone trying to keep their weight down. The tomatoes add great flavour and bump up the vitamin A and C for great night vision and healthy teeth and connective tissue.

Ingredients

  • 200g chicken thighs
  • 1 onion
  • 1 clove garlic
  • 1 tbsp rapeseed oil
  • 1 tsp smoked paprika
  • 1 tsp caraway seeds
  • 1 tsp sugar
  • 250ml reduced salt chicken stock or water
  • 1 x 400g tin tomatoes
  • 250g baby tomatoes
  • 1 tbsp wine vinegar
  • 2tbsp tomato puree
  • 1 tbsp half fat creme fraiche
  • parsley to garnish

What to do

Peel and chop the onion and garlic
Heat half the oil in a deep frying pan and gently fry the onion and garlic until soft.
Add the paprika and caraway seeds. Remove from the pan and set aside.
Add the remaining oil to the pan and fry the chicken thighs to slightly brown them.
Meanwhile make up 250ml chicken stock with a stock cube and boiled water and add the vinegar, tinned tomatoes, tomato puree and sugar.
Once the thighs have browned slightly add the stock mixture and the tomatoes. Cover and simmer until the chicken is cooked through
Meanwhile take the half fat creme fraiche out of the fridge and allow it to get closer to room temperature - this will help prevent curdling.
Chop the parsley
Once the chicken is cooked turn off the heat and allow the ingredients to cool a little before adding the creme fraiche. To speed things up you can always add a little sauce to the creme fraiche first and then mix it all in together.
Add the parsley reserving a little to garnish.
Serve with wholegrain basmati rice and salad or vegetables of your choice.

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